5BX Level 2 D- to A+

Exercise descriptions and number of required reps per exercise
Staff Writer

These are the exercises for 5BX Level 2. Do them in the same sequence daily, and preferably at the same time of day. The number of reps per exercise for each level that you should do in the allotted time is in the table that follows the descriptions of the exercises.

To see how many days you should maintain a level before moving up to the next one, click here. You can replace the running in place with a mile run or a two-mile walk. Note the step-up in distance from Level 1. Here are links to levels 1, 3, 4, 5 and 6. The tables for XBX, the regime for women, start here.

Calisthenic Exercises

Exercise 1 - Bend and Stretch (2 minutes)

Feet astride, arms upward. Bend forward to touch floor twice then stretch upward and backward bend. Not necessary to keep knees straight.

Exercise 2 - Sit-ups (1 minute)

Lie on your back, feet 6" apart, arms at sides. Move to sitting up position. Keep feet on floor, Allow knees to bend slightly.

Exercise 3 - Leg Lifts (1 minute)

Lie on your front, palms placed under the thighs. Raise head, shoulders and both legs. Keep leg straight at the knee, thighs must clear the palms.

Exercise 4 - Push-ups (1 minute)

Lie on your front, hands under the shoulders, palms flat on the floor. Straighten arms to lift body with only palms and toes touching the floor. Keep back straight. Return to starting position.

Aerobic Exercise

Exercise 5 - Running in Place (6 minutes)

Count a step each time left foot touches floor. Lift feet approximately 4 inches off floor. Every 75 steps do 10 star jumps (start with feet together arms at side; jump to land with feet apart and arms raised straight to at least shoulder height; jump a second time to return to starting position.) Only running steps count towards completing required number of reps.

No of Reps per Exercise
Level 2 Exercise No 1 mile run 2 mile walk
1 2 3 4 5 minutes
D- 14 10 13 9 335 10.5 35
D 15 11 14 10 360 10.5 35
D+ 16 12 15 11 380 10.5 35
C- 18 13 17 12 395 10 34
C 19 14 19 13 410 10 34
C+ 20 15 21 14 425 10 34
B- 22 16 23 15 440 9.5 33
B 24 17 25 16 455 9.5 33
B+ 26 18 27 17 455 9.5 33
A- 28 20 29 18 470 9 32
A 29 21 31 19 485 9 31
A+ 32 23 33 20 500 9 30
Mins 2 1 1 1 6    

 

To see how many days you should maintain a level before moving up to the next one, click here. Here are links to levels 1345 and 6. The tables for XBX, the regime for women, start here.

 
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